1.5.17

WOD

Strength

Front Squat

3x10 @ 60-65% 1RM

3x3 @ 80-85% 1RM

Metcon

2 RFT

25 1-arm (right) Russian KB Swings @ 53/35

10 1-arm (right) KB S2O @ 53/35

25 1-arm (left) Russian KB Swings @ 53/35

10 1-arm (left) KB S2O @ 53/35

1.4.17

WOD

Metcon

60 Bar-facing Burpees

30 Overhead Squats @ 115/75

20 C2B (RX+ 10 Muscle-ups, Scale: 20 Pull-ups)

1.3.17

Our 10:15am QuickFit classes on Tuesdays and Thursdays start tomorrow! 

WOD

Conditioning

Partner WOD

8 Rds 1 min work/30 sec rest

AAB/Rower max calories

Each partner bike/row at same time.

Strength

Bench Press 6x10 @ 60-65% 1RM

Last set to failure

12.29.16

WOD

Conditioning

4 minute max distance AAB

Metcon

4 RFT

20 Push-ups

20 Ring Rows

12.13.16

WOD

Strength

Clean & Jerk 7x1

Metcon

3 RFT

20 Medball Cleans @ 20/14

10 Burpee Pull-ups